Medical Corner: Back to School, Back to the Basics of Heart Health

By DR. DONALD V. FERRARI

Monday, September 10, 2012

It is easy to feel overwhelmed and confused by the constant bombardment of the latest trick or newest research in keeping the heart healthy. The good news is that maintaining cardiovascular health does not need to be so complicated. With kids heading back to school to learn the basics like the ABCs, it is a great time for adults to revisit the basics of good heart health.

Integrating healthy-heart habits into a family’s day-to-day routine is important, as the heart disease process that affects people in middle to elderly age can begin as early as the teenage years. The following tips can help make it as easy as one-two-three:

•Pack a healthy lunch. Include fruits, vegetables, whole grains and unsaturated fats like almonds and walnuts. Avoid processed foods and those with high amounts of saturated fat, sugar, sodium and calories. Look for ways to adjust favorite recipes by substituting ingredients with heart-healthy options, such as whole grain bread for sandwiches. If the planning, preparing and packing sounds like a hassle, focus on how much healthier the heart will be by brown-bagging it.

•Stay active. Dedicate at least 30 minutes a day to physical exercise. Make it fun and something the whole family can do together, such as swimming in the summer or hiking or biking in the fall. Also, remember that making little changes each day, such as taking the stairs instead of the elevator, can go a long way to improving cardiovascular health.

•Take cardiac medications as prescribed.Most cholesterol and high blood pressure medications can help lessen the risk for developing a heart condition or manage existing heart disease. Taking medications at the same time each day is an easy way to make it become part of a daily routine. It may also be beneficial for those with a family history of heart disease or with cardiovascular symptoms, such as chest pain, to see a physician to discuss any treatment options.

Living a heart-healthy lifestyle means making lots of important choices over time. By starting and sticking with the basics, an individual will be much closer to achieving it.